1. The Tennis Ball Workout For Range Of Motion

    Fascia and Fascia Release

    Fascia 1Fascia is a connective tissue that surrounds muscles, blood vessels, nerves and organs.  Fascia binds these structures together and allows for them to slide smoothly over one another.  If the fascia surrounding the muscles is tight or dry, it will affect a person’s flexibility and even cause injury.

    When a person is experiencing pain in a certain area of the body, it usually means that your body is compensating in one way or another which will lead to pain.  Fascia release is tissue therapy of skeletal muscle immobility and pain.  The therapy aims to relax contracted muscles, improve blood circulation, and stimulate the stretch reflex in muscles.  In essence, it gives you better flexibility and range of motion to move throughout the day or to try and engage more muscles just before your workout.  The better range of motion a person has, the less compensating the body will do, the less pain you will have!

    Do I Need Fascia Release?

    Yes, fascia release is recommended for everyone except people who are hypermobile, but highly recommended for people who have tightness throughout the body.  If you go throughout your day with movement like getting in or out of a chair, bending over to pick up the paper, tie your shoes, or even using the bathroom then yes you need fascia release to avoid injury.

    When is the best time to do this?

    Since mobility and flexibility is important in our everyday lives, you should use fascia release every day in order to avoid injury.  This is especially true right before a workout.  Since fascia release improves your flexibility and range of motion, doing it as a warm up before your workout will allow for you to engage more muscles during the exercises.  On the days you do not exercise, do it early in the morning to get your day started because that is when the muscles in your body are “achy” and need a good warm up to get going.

    Tennis Ball Magic!

    Fascia release can be accomplished in many ways with a number of different products.  One of the best tools for fascia release is using a simple tennis ball.  There are other products to use but a tennis ball is pin point and accurate.  Depending on where the tightness is at, there are a number of exercises that must be done in a sequence leading up to the area of tightness in order to make sure your body isn’t compensating anywhere else.  Just because the pain is in a certain area, that doesn’t mean that is the cause of the pain.  Our bodies will compensate and the cause for the pain will be coming from a different area.  So if your low back is tight, we would give you exercises that start all the way at the bottom of the foot then work on the calf, the quadriceps, hamstrings, glutes, and finally the low back.

    Another reason why we like to work with the tennis ball is because you can take it with you anywhere you go.  So don’t make any excuses on why you cannot do these simple but affective exercises.  For more information please get a hold of either Juan Guerrero or Lisa Wright at YPB Training Studio.

    Fascia 3

    Resources:

    Ganfiled, Lisa. “Myofascial Therapy for the Treatment of Acute and Chronic Pain.” Spine-health. 20 Feb. 2007. Web. 3 Dec. 2014. <http://www.spine-health.com/treatment/physical-therapy/myofascial-therapy-treatment-acute-and-chronic-pain>.

    Vogel, Adam. “Beginner’s Guide to Self Myofascial Release.” Pure Performance Training. Web. 3 Dec. 2014. <http://www.pureperformancetraining.com/blog/a-beginner039s-guide-to-selfmyofascial-release>.


  2. What is the best way to lose fat?

    ypb trainersThe simple (and complex) answer is that there is no “best way” to lose fat. Each client will respond differently to our training programs. However, there are some principles that we, as fitness professionals, can apply when designing our clients’ programs.

    Here’s what Jason Karp, PHD has to say. “Activities that incorporate many muscle groups and are weight bearing use more calories per minute and are therefore better suited for fat loss than non-weight-bearing activities that do not use many muscles.

    It is often assumed that low-intensity exercise is best for burning fat. During exercise at a very low intensity, fat does account for most of the energy expenditure, while at a moderate intensity, fat accounts for only about 50 percent of the energy used. However, since the number of calories used per minute is much greater at a moderate to high intensity than at a low intensity, the total number of calories expended during a moderate- to high-intensity workout is greater than it is during a low- intensity workout of the same duration; consequently, the total number of fat calories expended is also greater during the higher-intensity workout. The rate of energy expenditure, rather than simply the percentage of energy expenditure derived from fat, is important in determining the exercise intensity that will use the most fat. Furthermore, endurance-trained individuals rely less on carbohydrates and more on fat as a fuel source during submaximal exercise (Kiens 1997). Thus, the more aerobically trained your clients become, the more fat they will use during subsequent exercise sessions.

    To decrease body fat percentage, your clients do not necessarily have to use fat during exercise. Much of the fat from adipose tissue (as opposed to intramuscular fat, which is primarily used during exercise) is lost in the hours following exercise. Moreover, the amount of fat lost after a workout depends, in part, on the exercise intensity during the workout. Following high-intensity exercise, the rate of fat oxidation is higher than it is following low-intensity exercise (Mulla et al. 2000; Phelain et al. 1997). Because clients can perform a greater intensity of work if the work is broken up with periods of rest, interval training is a great way to perform high-intensity work and help decrease body fat percentage.

    Both strength training and endurance exercise have been shown to decrease body fat percentage. However, aerobic exercise appears to have a greater impact on fat loss than does strength training (Ballor et al. 1996; Dolezal & Potteiger 1998; LeMura et al. 2000). A combination of endurance and strength training results in more fat loss than either exercise regimen alone (Dolezal & Potteiger 1998), possibly because clients who perform both activities spend more time exercising.”

    Read the entire article here http://goo.gl/w4dkoM


  3. ALL I WANT FOR CHRISTMAS: 80 HEALTHY GIFT IDEAS

    Want to give the gift of health this year? I’ve  assembled 80 Healthy Gift Ideas so you, your friends and family can enjoy the benefits of feeling better, having more energy and looking great too!

     EAT

    Blender/magic bullet
    Water bottles (with built-in filter, stainless steel)
    Tea set (with variety of teas)
    Tea of the month club membership
    Healthy Cooking classes
    Fresh Fruit baskets http://goo.gl/zsPcbS

    You have to eat right to think right. Why would you give the people you love foods like chocolate,
    cookies, and cakes that work on the heroin centers in the brain and lower brain function? If you love
    your friends, shower them with some of the 50 best brain foods like apples, oranges, and peaches.

    10 spiceHealthy Cookbooks like Eating for Life by Bill Philips
    Food steamer
    Food blender (to make protein shakes)
    Protein Powder by the Tub
    Lunch bag/cooler
    Food scale
    Brain Healthy Spices ($3 and up)

    For the cooks on your list, spice up their life with a gift of brain healthy spices. Buy in bulk at InternationalSpices.com to save.

    A good set of Knives and a Sharpening Steel
    3 – 4 Paring Knives
    Stainless Steel Measuring Cups and/or Spoons
    3 – 4 Vegetable Peelers – they always wear out
    Good “COTTON” Kitchen Towels and Wash Cloths
    2 –3 Cutting Boards

    Wood is nice but plastic is practical. They fit in most dishwashers.
    Blue for fish, Yellow for Poultry, Green for Produce, Red for Meats and White for Baking

    A “FAT” separator for stocks, sauces and gravies
    A Citrus Zester
    3 –4 Heat Resistant Rubber Spatulas
    A set of Stainless Steel Bowls
    A roll of Parchment Paper
    2 – 3 Stainless Steel Baking Sheet Pans
    A pair of Kitchen Scissors
    A Good Thermometer
    3 – 4 “HEAVY” Wooden Spoons
    Vacuum Food Saver
    Food processor
    Table Top Mixer
    Tupperware
    2 Silpat Baking Mats http://goo.gl/RMJFoa
    Electric Pepper Grinder
    Electric Knife Sharpener
    Rice Cooker
    Stainless Steel Pots
    Tephlon Coated Egg Pan
    Gift certificates to healthy restaurants (Jason’s Deli, etc…)

    MOVE

    Exercise mat
    Pedometer
    Gym towel and water bottles (customized with initials)
    Personal training sessions http://ypbtrainingstudio.com/
    Fitness bag
    white waterRunning/training shoes — Sneaker-free running shoes are popular now! http://goo.gl/2DJtt3
    Series of lessons/classes (Pilates/Ballroom Dance)
    Gym, health club, YMCA membership
    DVDs – Exercise (i.e. P90X) http://goo.gl/wJFuxt
    Dumb bell weight set
    Pull-up bar
    Treadmill http://hestfitness.com/
    Stationary Bicycle
    Road or Mountain Bicycle http://bayareabicyclescctx.com/
    In-line Skates
    Go for a hike (trip to Grand Canyon or other scenic, memorable locale)
    Jump rope
    Foam roller
    Workout clothes
    Heart rate monitors (We like the FT1)
    Fitbit, Bodybugg or other monitoring device
    Table Tennis Table ($280 and up)

    Table tennis is the world’s best brain sport. Give your family the gift of better brain health and better physical health with a ping pong table. In addition to being one of the best brain boosters around, it is a lot of fun and will also provide you with more time together as a family.

    THINK

    Video games for the wii/xbox that promote healthy active lifestyles (wii tennis/ wii fitness, etc.)
    Subscription to health, fitness, nutritional magazine(s)
    Books — Inspirational, Educational, Cookbooks, Spiritual
    Books like: Younger Next Year by Chris Crowly
    Food journal and a nice pen set
    Relaxation/meditation/prayer CDs
    The Sharper Image® SleepSounds™ Music and Alarm Pillow ($69.99)

    Getting at least seven hours of restful sleep each night is critical to brain performance. This pillow includes a built-in speaker so you can listen to soothing nature sounds to help you drift off to sleep.

    Ultimate Ball Juggling Combo ($29.99)

    Learning new skills helps keep your brain young. Learning to juggle, in particular, fuels brain cell growth and enhances the areas of your brain that control memory, language, and reading. Perfect for beginners of all ages, this juggling set includes an instructional video and three beanbags — beanbags are recommended for beginners since they are easier to juggle than balls.

    HEAL

    Christian music CDs or other Soothing Music
    iTunes gift card for music purchases
    Mobile music player (mp3 player/iPod) & Headphones
    Purifying natural beauty cosmetics/soaps/products
    Spa treatment (massage, other)
    Acupressure mat
    Green personal care/home products
    Massage Oils ($8.49)

    Having a close, loving relationship with your spouse releases feel-good chemicals in the brain and promotes better health. A massage is always a welcome gift that brings you and your beloved closer together. Surprise your sweetie with these natural aromatherapy massage oils that contain antioxidants and pure herbal extracts.

    OTHER

    Home-made coupons for time together, massage, date nights, home-made dinner, a kiss, hall pass for free time etc.
    Jewelry that has meaning like a cross necklace, or leather bracelet with a motivational saying
    The Bible! Next to salvation, this is probably the best gift you can give or receive!

     

    More ideas at: http://www.gifts.com/recipient/woman/fitness-health-nut/yuPBkJ?mode=24&page=0


  4. November Thoughts & 3 Week Extras

    3 Week Extras -

    Perform 100 rope jumps during 2 minutes of your usual “rest” time.  Add a penalty of 3 rope jumps for each rope jump shorted (if any) – AFTER the workout. IOW (In Other Words), if you only get 50 of the prescribed 100, you are to add 150 rope jumps after the workout.

    General Thoughts for November:

    CaptureWe’ve only a few weeks until the holiday season tries to take over our life. From this moment until about the week of Thanksgiving you’ll have a chance to off-set some of your “cheat” eating. But you MUST focus.

    We challenge you to give some deliberate effort to your nutrition and exercise for the next 3 weeks. We’ll help you! Starts to focus today!

    TODAY, we challenge you to:

    1. Clean up your worst meal. If you “cheat” eat at dinner – STOP cheating! Stop it NOW! Choose a “healthy meal” that you know will serve you. Here are some ideas on meals (from breakfast to dinner selections). Plan your meals ahead. If you blow it and don’t eat the “healthy meal” you intended to eat, make a rule right now that you can only eat a single protein bar or shake for that meal NEXT time. That’s it, NOTHING else!  Drink all the water you need.

    2. Do the 3 week extras. For the next 3 weeks we’ll post some extras on our Facebook site for you to do. These will be aimed toward increasing your over-all fitness.

    3. POST your comments! Let’s try this. We are more successful with community support. Community cannot happen without communication. If you accept our challenges, please indicate that you are out there daily. Just add a little comment of accountability, or of encouragement, or of whatever you feel would add to the collective community in positive ways.

    We’ll see you at the studio and/or in the comments!

     


  5. Are You Afraid to Squat?

    I am often told, “Squatting hurts my knees” and yet, we can’t avoid this fundamental human movement. Think of how many times you do these movements during the day.

    • squatGet up from a chair, couch or the potty
    • Pick something up off the ground
    • Get out of a car
    • Get out of bed

    Being able to do this motion is quite important for quality of life and independence as you age. This is why I regularly have my clients practice squatting. When done repeatedly, it’s a great strengthening exercise that uses the larger muscles in the legs.

    Aging client is practicing squatting facing the wall. Sometimes I put a chair behind the person if they feel that they might go backwards. This awkward way to squat REALLY takes care of the knees and teaches the person to push their rear end back keeping the knees in proper alignment over their toes.

    Listed below are a few other common mistakes people make when squatting:

    Common Squatting Mistakes Explained

    Bringing Knees Together
    Knees should line up between the hip and foot when viewed from the front. As you start moving upward, try not to let your knees come together

    Favoring One Leg
    Try not to shift your weight when you are squatting. You should feel like you have equal pressure on both feet and feel the muscles of both legs doing an equal amount of work.

    Many of you have had an injury or surgery on a hip, knee, or ankle. While the bad leg was healing, you shifted more of the workload onto the good leg. Unfortunately, this pattern became so engrained that you continue to squat this way even after your injured leg has healed.

    If you continue to do this, you’re always going to have one leg that’s weaker.

    Looking at the Floor
    I tell my clients, “You are going to GO the direction you are looking!”

    When getting out of a chair, pick a spot out in front of you that is about four or five feet high and fix your eyes on it as you get up. Looking forward in this manner will ensure that your head is up and your body goes the direction you intended.

    Feet Too Close Together
    Wider legs are more stable. Get your feet at least ten inches apart before you try to stand up. This is a simple fix and will result in much greater stability.

    Plopping Down
    When you are squatting for exercise, remember that you are strengthening your muscles both on the way up as you move against gravity, and on the way down, as you try to control your descent. Gravity wants to pull you down into that chair and make you PLOP.

    Other Tips
    You may already be too weak in the legs to do the squat correctly from a chair. You can still improve your leg strength over time. Try the squat from your bed; it may be higher than most chairs.

    Action Plan
    To strengthen your legs using the squat, you can do 1 or 2 sets of 8-15 squats 2 or 3 times per week. Become aware of your squat form every time you get up from that chair!

    Yours in Health and Fitness,

    Lisa Wright – ISSA Fitness Professional
    Your Personal Best Training Studio
    www.ypbtrainingstudio.com
    Owner/Director of Operations
    361-549-4604

     

    PS For more info visit this link http://www.seniorexercisesonline.com/how-to-squat.html


  6. The Inchworm!

    Ever wonder where we get some of our exercises?  The inchworm is an imitation of an actual worm moving up and down from point A to point B on a flat surface.  This exercise is great because it involves your full body and requires no gym equipment.  It’s good for your arms, core, chest, back and even adds some flexibility for your legs.

    INCHWORMHere are the 5 easy steps to perform the inchworm:

    • First align yourself with your feet hip with apart and palms by your side.
    • Hinge forward at the waist and put your palms on the ground close to your toes while keeping your legs as straight as possible. You can bend your knees if you have to.
    • Slowly start to walk your hands forward until all of your weight is on your hands and toes. At this point, you should be in a pushup position and your hands should be right under your shoulders with your body in a straight line.
    • Hold this position for a few seconds, then start to walk your hands back towards your toes slowly.
    • Once you have reached a point where you feel you can’t walk your hands any closer, then stand back up. You have now completed one full inchworm!

    Focus on keeping your core in tight and not round your back or rotate your core.  Instead, bend at the knees to relieve some of that pressure.  Remember that this exercise is not a race and technique is key in performing this exercise successfully.


  7. Lose that Bloat!

    **Ongoing Event**

    lose bloatKids are back in school and summer vacations are over. It’s probably time to get back into a routine.

    I need my “normal” routine back and I’m so fired-up.

    – How about you?
    – Do you need to get back into your routine?
    – Do you need a little jumpstart to get your health & fitness program resurrected again?
    – Do you need a bit of a change-up from your existing program because you feel stale, bored, or lethargic?

    If so, NOW is the time!!!

    Starting October 2nd, I am offering 8 weeks of tools and ideas to help you “FALL” into Fitness. It’s 8 weeks of intelligent exercise programming designed to help you get back into your routine.

    Program includes:

    • Over 60% OFF up to 16 (small group) SEMI training sessions (40 minutes of strength & 20 minutes of cardio per session) T/Th 5:30 pm in October / November.
    • 30 Day Cardio Plan
    • Optional:
    • Motivational emails from our awesome Fitness Professionals and yours truly!

    Valued at $720.00

    The price is only $299.00 for the entire 8 week program.

    It is hands-down the best program for the price we’ve offered all year long. I only have 8 spots available so please call the studio 361-857-5087 or my personal cell phone 361-549-4604 this week to reserve your spot.

    Yours in Health and Fitness,
    Lisa Wright

    RECEIVE A FREE MASSAGE!

    We always appreciate your referral. Whether you choose to attempt our 8 week program with a new friend or you just refer a new friend who signs up for this whole program, we will gift you a FREE 60-minute therapeutic massage from my favorite standout therapist. Heck, that’s another 10% OFF the value of the entire cost of the 8 week program. I appreciate your kind words to your neighbors, friends, and co-workers and always appreciate your referrals to YPB.


  8. Healthy Blackberry Smoothie

    Did you know? One cup of kale contains 9% of your daily value of calcium, 206% of vitamin A, 134% of vitamin C, and a whopping 684% of vitamin K? A great way to add this nutritional powerhouse into your daily routine is to toss it in a smoothie. Try this tasty blackberry green smoothie after your next workout. blackberry smoothie

    • 3/4 cup almond milk, mootopia milk or 1 scoop protein powder with water
    • 1 cup kale
    • 1 banana
    • 1/2 cup blackberries
    • 1/4 cup frozen pineapple

    Blend all ingredients until smooth. More about the smoothie here: http://bit.ly/1ANJCE8


  9. Suspension Training for Active Seniors

    It’s said that “65 is the new 45” and the older population has never been more motivated to stay active and healthy than right now. We use TRX® Suspension Trainers™ to improve function and keep seniors pursuing the activities they love long into their golden years.

    Check out our Clients in Motion:

    Joint Mobility          Strength and Stability          balance and gait

    Falling Statistics:

    My mom took a fall recently, ended up in the ER, a week stay in the hospital and almost 3 weeks in a nursing rehab facility. She was one of the lucky ones who is now functioning independently back in her own home.

    • Over 1/3 of people aged of 65+ fall each year
    • In 2007, over 1.8 million seniors were treated for fall – related injuries at emergency rooms
    • Approximately 400,000 fractures per year due to fall in senior citizens
    • Over 20% of hip fractures result in death within 1 year post injury
    • BY 2030, 25% of US pop will be greater than 65

    single leg balanceFactors Affecting Falls:

    1. History of Falling
      After the first fall, fear of falling again can lead to decline and more falls
    1. Chronic Disease and Medical Conditions
      Stroke/TIA, Parkinson’s, Diabetes, Osteoporosis and even foot issues such as bunions, etc…
    1. Sensory/vestibular Impairments
      Reduces function of hearing, vision or inner ear malfunctions
    1. Medication Effects
      Sedatives, Antidepressants, Diuretics and others may have side effects that lead to an increased risk of falling
    1. Level of Function (Strength, Posture, Gait)
    2. Weather or Outdoor Conditions
    3. House clutter and Obstacles
    4. Poor Lighting
    5. Lack of adaptive devices in the home
    6. Inappropriate footwear/clothing

     trx

    Why Suspension Training? 

    Suspension Training acts as a built-in safety mechanism (i.e., balance/falls prevention) while exercising. This is especially important for our weak or arthritic clients. We have found Suspension training exercises to be highly effective and a fun addition to any client’s training program!

    Purchase the TRX Suspension Trainer from HEST Fitness Products

    Dr. Chris Thompson, Ph.D. researcher specializing in fall prevention and training for older adults http://goo.gl/0Z3ic8


  10. 15+ Flavors? NO Way!

    CR_Wrapper_OnlySupplementing with a Protein bar once a day is an important part of my nutrition plan for eating healthy.

    I just discovered Quest bars at the IDEA World Fitness Convention and they are my new favorite! Apparently they have been around for awhile as Juan found them at HEB. With 15+ flavors to choose from, we have ordered some for our studio so you can give them a try.

    Here is all the reason they are my new favorite and MORE IMPORTANTLY, they ALL taste GOOD!

    quest-bars-vs-other-bars


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